Huge Mahalos again to Chef Rob (RJGourmet) for his help with our Muscles and Mimosas this past Saturday!
STRENGTH:
#run forrest (16 min Cap)
1 Rounds
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
WOD:
#mixed feelings
5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135) *If not at Rx Scale to approx 45% of 1RM
12/9 Calorie Assault Bike, 200m Row or 200m Run
CASHOUT:
#Midline
2:00 L-Sit
Every break: 10 Hollow Rocks (Rx+10 GHD Sit-Ups)